Shari Duncan

Tag: Beans

Black Bean and Corn Salsa… FRESH!
Shari

by on Jan.08, 2011, under Fruits and Veggies, Healthy Snacks, Recipes

What’s so great about this salsa?.. It is fool proof… Use more or less of any ingredient to suit your taste!

It has a ton of flavor and is a great accompaniment to many dishes. … and it keeps well in the refrigerator.

Here is a very healthy and fresh salsa that can be served as an appetizer with tortilla chips or as a very flavorful topping for grilled chicken or fish,  tacos, burritos,  or as a dressing alternative to southwestern salads.

When possible, I prefer to use fresh tomatoes or corn for frozen or canned.

Ingredients

  • 1 can, 14 ounces, black beans, rinsed and drained
  • 2 cup frozen corn kernels (or 1 can, drained)
  • 1 small red bell pepper, seeded and chopped

    Top Grilled Fish or Chicken or Southwest Salads with this flavorful Salsa

  • ¼ -½ small red onion chopped
  • 3-4 chopped Roma Tomatoes (or 1 can Italian diced tomatoes)
  • ground cumin to taste
  • Minced garlic
  • 2 teaspoons hot Tabasco sauce (to taste)
  • 1 lime, juiced (or 1/4c lime juice)
  • Fresh Cilantro (1/4 cup)
  • 1-2 tablespoons olive oil,  to taste
  • Salt and pepper
  • OPTIONAL: 1 Avocado, peeled, pitted and diced

Directions

  1. Stir the corn, black beans, tomatoes, cilantro, red onion, bell pepper, cumin, garlic and cilantro in a large bowl.
  2. Gently mix in the lime juice, Tabasco and avocado (if using).
  3. Taste and adjust seasonings if needed.
  4. Let sit at least 15-30 minutes to allow flavors to meld or refrigerate overnight
  5. Drizzle with olive oil to serve.

    Black Eye Peas Salsa ? ... Sure!

  • Fresh, diced jalapeno peppers may be substituted for Tabasco if you want it spicy.

NEW YEARS VARIATION: Black-eye Peas in place of Black Beans! ( I also add a little Red Wine Vinegar to this one)

Nutritional Information

Amount Per Serving   (approximate) Calories: 19 | Total Fat: 0.9g | Cholesterol: 0mg

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